Boost Male Fertility

November is National Men’s Health Awareness Month: 10 Evidence-Based Ways to Boost Fertility Naturally

By; Dr. Jennifer Chae-Kim
November 1, 2025

When a couple struggles to conceive, people often focus on the woman’s health—but nearly half of infertility cases involve male factors. The encouraging news is that sperm health responds strongly to lifestyle changes. This November, during Men’s Health Awareness Month, it’s worth taking stock of habits that support fertility, hormones, and overall well-being.

1. Eat a balanced, antioxidant-rich diet.

Nutrition plays a central role in sperm health. A diet rich in colorful fruits and vegetables, whole grains, lean proteins, and healthy fats provides antioxidants that protect sperm from DNA damage. Nutrients like zinc, Coenzyme Q10, L-carnitine, and vitamins C and E may further support sperm function—though supplements work best alongside, not in place of, nutritious food.

2. Maintain a healthy weight.

Carrying extra body fat can lower testosterone levels, which affects sperm production and quality. Obesity generally increases oxidative stress in your body, and this can damage sperm DNA and negatively affect sperm quality. Even modest weight loss can improve sperm count and motility.

3. Exercise regularly.

Moderate, consistent activity promotes healthy circulation and hormone balance. However, extreme endurance training or overuse of performance supplements can raise stress hormones and suppress natural testosterone.

4. Limit alcohol, quit smoking, and avoid recreational drugs.

Alcohol, tobacco, vaping, and cannabis can all impair sperm quantity and quality. Heavy drinking reduces testosterone; smoking and vaping increase DNA fragmentation; and frequent cannabis use may alter sperm shape and motility. Cutting back—or quitting entirely—can quickly improve reproductive outcomes.

5. Reduce exposure to environmental toxins.

Chemicals such as pesticides, phthalates, and BPA (commonly found in plastics) may interfere with hormone regulation and sperm formation. Store food in glass or stainless steel, avoid microwaving plastic containers, and wash fruits and vegetables thoroughly.

6. Avoid excess heat.

Sperm production requires cooler temperatures than the rest of the body. Regular exposure to saunas, hot tubs, heated car seats, or even hot laptops can impair sperm development. Try to avoid placing your laptop directly over your lap for prolonged periods.

7. Get your beauty rest.

Sleep directly influences testosterone and sperm production cycles. Aim for seven to eight hours of quality rest each night to support hormone balance, recovery, and overall health.

8. Steer clear of steroids and testosterone supplements.

Anabolic steroids and certain “testosterone boosters” can suppress or even permanently halt sperm production. Always discuss hormone or supplement use with a qualified physician.

9. Get screened for infections.

Sexually transmitted infections like chlamydia or gonorrhea can silently damage the reproductive tract. Routine testing ensures early treatment and helps prevent lasting complications.

10. Schedule regular checkups.

A yearly visit with your doctor allows for blood pressure, cholesterol, hormone, and general wellness screening. Subtle issues—like thyroid imbalance, diabetes, or vitamin deficiencies—can affect fertility.